908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) AMRAP in Partners in 18 Minutes 0:00-8:00 Partner 1 15 Thruster (95/65) 200m Row Partner 2 AMRAP of Sit-Ups – Rest 2 minutes – 10:00-18:00 Partner 1 15 Pull-Ups...
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18.1

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row Crossfit...
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02/22/2018

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Core Complex 2 Minutes of Russian Twists (L/R=1, 25/15) 2 Minutes of Flutter Kicks (L/R=1) 2 Minutes of Plank Hold (Rx+= On Rings) – Repeat – Workout of the Day...
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2/22/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Thruster (5 Reps EOMOM for 10 Minutes ) Start heavy and build each set to a heavy finish. Workout of the Day 06/04/17 CrossFit.com (AMRAP – Reps) 5 Rounds for Reps: 1 Minute of Sumo Deadlift High-pulls...
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02/21/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Snatch + 5-4-3-2-1 Overhead Squats (1 Complex EOMOM for 10 Minutes ) Perform 1 squat snatch followed by 5 overhead squats. Increase weight. Then, perform 1 snatch + 4 ohs. Increase weight. Then, 1 snatch +...
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2/20/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (1 Max Effort Set EOMOM for 12 Minutes ) 6 Max Effort Sets at Prescribed Weight. Rx= 135/95 Rx+= 185/115 Workout of the Day The Chief (PDCF) (AMRAP – Rounds and Reps) Max rounds in 3...
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2/19/2018

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Workout of the Day Metcon (AMRAP – Reps) 18 Minute AMRAP Partner Workout 0:00-8:00 Partner 1 15 Thruster (95/65) 200m Run Partner 2 AMRAP – Burpee box...
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02/19/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Skill Work Practice using new standards for both. Dumbbell snatch: https://www.youtube.com/watch?v=H2jiWtUMM_w Burpee Box Jump: https://www.youtube.com/watch?v=UunbfaoJmxg 40 Alternating Dumbbell Snatches (Time) Rx= 50/35...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn...
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